The BIG Problem With Low Heart Rate Training

Morning, my good running mate welcome back to The Running Week! 🏃🏾‍♀️

In today’s edition:

1. The Big Problem With Low Heart Rate Training

2. Why Runners Need More Calcium

3. Story About An Athlete Who Inspired Me Most

4. Sub 1h20 Update

Here are the winners of the Mug Giveaway!

In the last email I announced a giveaway to win official The Running Week mugs. Thanks to everyone who participated!

I just published a story on my Instagram profile with the drawing of the 3 winners! Click here to go to my instagram profile and find out if you are the winner!

More giveaways soon! 👀

The Big Problem With Low Heart Rate Training

Whether your goal is to conquer your first 5K, smash your marathon personal best, or just feel fitter and stronger, I’ve got a simple yet powerful solution for you.

But first, let's address a common problem many runners encounter when they dive into the world of low heart rate training.

You see, the big problem with low heart rate training is that if you're not careful, you'll start feeling like a one-paced runner, much like a car stuck in first gear.

The frustration of constantly running at a snail's pace can be disheartening, and you might wonder if there's a better way.

Well, there is, and it's called polarized training.

The Challenge of Improvement

As runners, we all share a common challenge: how to improve without overdoing it.

Nobody wants to be sidelined by injury or burned out due to overtraining. Perhaps you've been there before, hitting a plateau in your running progress or, even worse, pushing so hard that you end up hurt.

But don't worry; there is a solution that can help you train smarter, not harder.

Introducing Polarized Training

Picture this: You've just acquired a flashy new sports car. It's sleek, it's fast, and you're itching to put the pedal to the metal. However, if you thrash that car all the time, it won't be long before something gives out — maybe the gearbox, the clutch, or something else (forgive us if our car knowledge isn't top-notch).

The same concept applies to running. Constantly pushing yourself to the limit might feel exhilarating, but it’s not sustainable!

That's where polarized training comes into play. It's like learning to shift gears smoothly, balancing high-speed bursts with slower, steadier drives.

This approach will keep your body running smoothly and efficiently for much longer.

Cheesy car analogy aside, let's dive into the details of polarized training.

The 80/20 Rule

Polarized training is often referred to as the 80/20 method of running, drawing parallels with the Pareto Principle from the business world.

In this context, it suggests that approximately 80% of your training volume should be spent running in your aerobic zone at an easy conversational pace. This is where you build endurance and fitness without straining yourself – it's like a relaxed Sunday drive in that new sports car.

You're enjoying the ride, taking in the sights; it's not a race.

The remaining 20% is where you get to rev that engine and let the speedometer climb. This is your high-intensity quality training. It's the part where you remind your muscles and nervous system what it feels like to run fast.

Think strides, fast intervals, tempo runs, hill sprints — they all fall into this category.

The trick is to make these workouts count, as they only make up a small fraction of your total training.

Balancing Act

What's fantastic about the 80/20 rule and polarized training is that it provides a simple framework to structure your training week.

No more guessing whether you're doing too much, too little, or stressing about your performance on each run. You're ensuring a solid balance that helps you get fitter and faster without overworking yourself.

Now, it's essential to note that this isn't a one-size-fits-all solution.

The ratio can be adjusted based on your current running stage and the specific race distance you're targeting.

For example, if you're preparing for a marathon, dedicating more of your training to easy aerobic running is crucial. Conversely, if you're focusing on shorter, more intense events, you might increase the percentage of speed workouts.

But remember not to stray too far from the 80/20 balance — because that's where the magic happens.

Training Smarter, Not Harder

The 80/20 rule isn't about restriction; it's about providing structure and guidance. It respects your body, values active recovery, and, most importantly, helps you avoid overtraining and injury.

It's a sustainable way to train, whether you're a novice runner or an experienced marathoner. It's an approach that can transform the way you think about your training.

And here's a bonus: polarized training isn't limited to running. It works for all types of endurance training — whether you're swimming, biking, rowing, or even walking.

The 80/20 rule can be applied to any endurance activity.

A Real-Life Example

Let's look at a real-life example to illustrate how polarized training can make a difference.

Meet Mark – He had been running for a few years, mainly focusing on 5K and 10K races. His training routine involved running three times a week, totaling 12-15 miles.

However, he often pushed himself to run most of his runs hard, leaving him worn out after each session.

When Mark decided to train for his first half marathon, he embraced polarized training.

He continued to run three times a week, but now only one of those runs was hard, while the others were easy.

This allowed him to increase his weekly mileage, recover better, and experience fewer aches and pains.

The result? Mark smashed his half marathon goal and felt better than ever with his running!

Your Personal Dashboard

Imagine having a dashboard for your running that shows your training intensity, much like a car's speedometer.

With the 80/20 principle, your dashboard should spend most of the time in the easy zone, cruising along, and only occasionally spike into the hard zone during workouts.

Each time you lace up your running shoes, ask yourself, "Where's the needle today? Am I cruising or am I revving?" Make it a habit to check in with yourself, gauge your efforts, and adjust your pace accordingly.

Over time, you'll develop an instinct for balance, making your training more effective and enjoyable. It's not just about physical endurance but also becoming more attuned and responsive to your body's internal feedback.

Learning to listen to your body is a powerful skill that every runner should aim for.

A Final Note

Remember, polarized training isn't a rigid formula; it's a guided principle.

Depending on your preferences, training stage, and race distance, the ratio can vary slightly. This method allows flexibility, so if life gets chaotic, you can mix things up, as long as you maintain the rough balance.

The key is to avoid overtraining in terms of both volume and intensity.

So, if you're ready to rev up your running, embrace polarized training.

It's a sustainable approach that can take you from feeling like a one-paced runner to achieving your big running goals.

Start applying the 80/20 rule today, and watch your running soar to new heights!

As always feel free to reply to this email with your thoughts and feedback!

Trivia Question: Who plays the runner in the 1976 film marathon man?

Find the answer at the end of this email.

Why Runners Need More Calcium

Eating well is important for any runner, whether you’re running for fun or training for a marathon. Healthy sources of carbohydrates, protein, and fats should make the core of a well-balanced runner’s diet.

But what about calcium? Are you having enough of it?

The fact is, calcium is one of the most abundant minerals in the body.

Your body may contain as much as two pounds of it, with 99 percent stored in the skeletal structure of bones and teeth.

In today’s issue I will dig deep into the role of calcium as well as share a list of some of the calcium-rich foods to consume to get the nutrient.

Is it really worth it?

Let’s roll…

Why Runners Need Calcium

Running is a fantastic weight-bearing exercise that strengthens the bones like nothing else.

But there’s a little caveat—it does so only when you supply your bones with enough calcium—otherwise, the miles will take a toll on your bones.

In fact, if you’re dealing with a calcium deficiency, running can actually weaken your bones, making them more prone to cracks, fractures, breaks, and other injuries.

Of course, not all bone injuries, such as stress fracture, stem from a lack of calcium, but getting enough of the nutrient is one step in the right direction.

Runners are, after all, all about taking the right steps.

Here are some of its main roles you might have never heard before:

1. Aiding in proper muscle function;

2. Improving cardiovascular function;

3. Regulating nerve signaling;

4. Lowering blood pressure;

5. Keeping healthy blood vessels;

6. Preventing insulin resistance.

I can go on and on about the importance of calcium for runners (and humans), but by now you should get the big picture.

How Much Calcium Do You Need?

As a general rule, shoot for ~1,000mg of calcium per day if you’re under 50, and 1,200 mg for those older than 50, according to National Academics of Sciences, Engineering, and Medicine.

A 1,000 mg is of calcium is roughly the equivalent of one glass skim milk, one cup of plain yogurt, or one thick slice of cheddar cheese.

And more importantly, get your calcium from food sources instead of supplements.

Your body responds and benefit better with natural products instead of pharmacy made.

Here’s an in-depth study about calcium.

Calcium-Rich Foods For Runners

Calcium naturally occurs in a lot of foods and beverages and is added to many others.

Add the following items to your eating menu to get enough calcium.

Raw Milk

Milk is one of the highest concentrated sources of calcium.

One cup of cow’s milk has roughly 270 to 350 mg of the nutrient.

This equals 25 to 30 percent of the recommended daily intake.

What’s more?

One cup of the stuff also has 50 mg of magnesium and 500 mg of potassium. These are important for:

• Proper hydration;

• Improving bone density;

• Improving muscle function;

• Regulating metabolism;

• Boosting blood circulation.

Kale

Looking for a plant-based source of calcium? Look no further than kale.

One cup of raw, chopped of kale has roughly 100 mg or 10 percent of the RDA. Kale’s calcium is also more bioavailable than milk calcium.

That’s not the whole story.

While packing no more than 30 calories per serving, kale provides twice daily recommended allowance of vitamin A, and plenty of vitamin C, and vitamin K.

It’s also a good source of protein, dietary fiber, iron, folate, thiamin, phosphorus, magnesium, and manganese.

Try this recipe.

Sardine

If you like seafood, you’ll like this one.

Seven sardine fillets—about a 3.75-ounce can – contain roughly 320 mg of calcium or 30 percent of daily recommended allowance.

That’s a lot.

The salty little fish also is a fantastic source of vitamin B12, an important nutrient for the nervous system and brain health.

It also contains a good dose of vitamin D and omega 3’s oils.

3 Tasty ways to give sardines a try!

Plain Yogurt

One cup of plain yogurt packs in roughly 320 mg of calcium—that equals 30 percent of the RDI.

What’s more?

Some types of yogurt contain live probiotic bacteria, which help soothe constipation, prevent diarrhea, and enhance digestion.

Yogurt is also a fantastic source of vitamin B-12, potassium, phosphorous, and protein.

Watercress

This mineral-rich green leafy vegetable is one of the not-so-popular cruciferous plants in the world.

One cup—34g– of the aquatic plant contains 41 mg of calcium.

Watercress has more iron than spinach and as much as vitamin C as oranges per serving.

This veggie also packs in folate, protein, copper, pantothenic acid, vitamin A, and potassium.

For leafy greens, nothing tastes better than a nice watercress salad.

You can also add it as a side dish to your main meal.

Here you can find 7 best watercress salads to try

Broccoli

With one cup packing 44 mg of calcium, this leafy green veggie can stand its ground when it comes to its calcium punch.

Plus this cruciferous veggie is a fantastic source of vitamin C—in fact, it packs twice the vitamin C of an orange.

Plus, broccoli contains a lot of riboflavin, thiamin, iron, magnesium, selenium, phosphorus, and dietary fiber.

But, don’t cook it too long, since it will release the good stuff quicker.

Almonds

Do you love munching on nuts?

Then you should be eating plenty of almonds.

Other than good taste, one ounce — about 23 whole almonds — packs in 75 mg of calcium or 8 percent of the RDI.

When oil-roasted, the calcium content jumps to 450 mg.

That’s a lot! You can add it to your salad or simply add Himalayan salt and ready to go!

Plus, almonds contain three grams of fiber per ounce, as well as healthy protein, packing about 10% of your daily requirement of protein.

Although almonds are rich in fats, they contain the healthy kind of fat that helps reduce bad cholesterol levels while providing a plethora of health-improving benefits.

Conclusion

Calcium is crucial for runners to maintain bone health and overall well-being. Running places stress on bones, and calcium is essential for their strength. Aim for 1,000-1,200 mg daily if under 50, and 1,300 mg if older.

Get calcium from natural sources like milk, kale, sardines, plain yogurt, watercress, broccoli, cheese, and almonds to support muscle, cardiovascular, and nerve function.

And don't overlook this vital nutrient in your running journey for stronger bones and better performance!

Story About An Athlete Who Inspired Me Most

Usain Bolt is a legendary sprinter. Jamaican-born Bolt broke records and won many Olympic gold medals. Fans loved his quickness, charm, and flair. Bolt’s training, drive to greatness, and performance under duress inspire athletes worldwide.

Usain Bolt, the “Fastest Man in the World” changed athletics forever.

Bolt’s speed and charisma made him a global phenomenon.

Bolt found his running prowess early in life. Bolt’s 6'5" height and distinctive physical traits made him stand out. His long strides, rapid acceleration, and maximum speed made him a track force.

in 15, Bolt won the 200 meters in the 2002 World Junior Championships, setting a world junior record. This triumph heralded the advent of a sprinting superstar.

Bolt became famous at the 2008 Beijing Olympics. He set world records in the 100 and 200 meters, thrilling the globe.

Bolt’s speed, exuberance, and celebrating antics made him a sports icon.

Bolt won more Olympic and World Championships. He defended his 100-, 200-, and 4x100-meter medals at the 2012 London Olympics, cementing his place as the best sprinter ever.

At the 2016 Rio Olympics, he completed the “Triple-Triple,” winning gold in the same three events for three consecutive Olympics.

Bolt’s career included many world records. His 100- and 200-meter marks of 9.58 and 19.19 seconds remain.

Bolt’s ability to constantly perform well and shatter records on the greatest stages showed his attention to training and ability to manage pressure.

Bolt’s influence goes beyond the track. His charm, grin, and playfulness won many followers worldwide. His pre- and post-race routines entertained onlookers.

Bolt inspires all athletes. His success comes from his hard work, dedication, and emphasis on progress. Bolt has always stressed the value of humility and gratitude, despite his tremendous successes.

Since retiring in 2017, Bolt has pursued business, philanthropic, and ambassadorial positions. His foundation, which provides educational and athletic opportunities to Jamaican and international youth, inspires future athletes.

Usain Bolt’s legacy as one of the world’s best athletes is not just his speed but also his pleasure, enthusiasm, and inspiration. His success is a credit to skill, hard effort, and self-belief.

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Sub 1h20 update

Last week's training block was ~75km:

1. Monday: AM Gym + PM 45min Easy

2. Tuesday: Rest

3. Wednesday: 3km Z1 + 3km Z2 + 3km Z3 + 3km Z4

4. Thursday: AM Gym + PM 45min Easy

5. Friday: 6×400m

6. Saturday: 1h Easy

7. Sunday: 20km Long run

For more info about my session here’s my Strava profile.

Another solid week in the bank! After last Sunday's race my body recovered very quickly and I was able to do two speed sessions (Wednesday and Friday) and reach almost 80km – This week I will try to reach 80-90 kilometers and the hard work is done!

Next week I will decrease the mileage by 20-25% and on Saturday (October 21th) I will be ready to give 101% to try to complete our sub 01:20h challenge!

Just for Laughs 😂

Trivia Answer: Dustin Hoffman!

Latest Editions

• Runners – Beware Of These 4 Myths! (Link)

• How to Improve Your Marathon Time (Link)

• How To Start Running At 50 And Beyond! (Link)

• What I Learned Running 100km In A Week (Link)

• Should You Run For Time Or Run For Distance? (Link)

And at this link you can find all issues I written in the past!

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From your running friend that's it for today!

I hope you enjoyed it!

I’m incredibly grateful for this little newsletter and community of The Running Week. Thank you.

Thanks SOAR Running for the support.

PS. Let's connect on Strava, here’s my profile

Matteo, your running friend.